💥HOW TO DEADLIFT💥
Trying to learn how to deadlift properly?
First things first, if you're a beginner and have never deadlifted before, start with these steps first!
HINGE WITH A STICK
Take a stick, and hold it behind your body so that it is touching your head, upper back, and your butt. This is the 3 point contact position that you want to maintain throughout your deadlift. Now hinge while maintaining those three points of contact as best you can. When you hinge your hips will stay high, your knees will soften a bit as you bend forward. This drill will help you to learn further how to deadlift while keeping a neutral spine, which is essential for keeping the spine safe while deadlifting.
PERFORM A KETTLE BELL DEADLIFT
Grab a moderately weighted KB and set it down between your two feet so that you're straddling it. From there, hinge down towards the weight without letting yourself round down. This will help you maintain that neutral spine. When you reach the weight grab a hold with straight arms and give an initial pull on it to set yourself into position. Then maintain that pull as you push your feet through the floor, driving your heels and the balls of your feet evenly into the ground as you come up with weight.
IF YOUR BACK IS ROUNDING
Try this. Imagine you have pennies under your armpits, and dont let them drop as your perform the deadlift. This will stop you from rounding down to far during the lift, and will instead facilitate you maintaining a good neutral spine.
Now remember this checklist you want to be hitting when you're performing a deadlift!
DRIVING YOUR FEET THROUGH THE FLOOR
Pushing the floor away evenly through your heels and the balls of your feet as you come up
MAINTAINING A NEUTRAL SPINE
Remember the pennies under your armpits to help you maintain this position.
KNEES OVER THE FEET
If your knees are caving in while you deadlift, you may be taking to wide of a stance, to heavy of weight, or to complex of a deadlift movement to start. Keeping your knees over your feet ensure that you will be able to perform the deadlift safely and effectively. -
Download my FREE eBook The FAST Fat Loss Guide here ➡️ @fastandswole
🏋🏾♀️🏋🏾♀️ SOME LOWER BODY WERKKKKKKK FOR YALL🏋🏾♀️🏋🏾♀️ Hamstrings & Glutes (+ A Little Quad Action)
I recently entered into my last semester of nursing school (All Praises to God Himself 🙏🏾🙌🏾) within the last week or so and things have been SUPER BUSY! (hence the lack of posts) However, I vowed to myself to keep at it in the gym, and with an awesome support system, I have managed to continue doing that. It is my hope that you all are still getting to it and SMASHING every health and fitness goal you’ve set for 2019!!!! Remember, 🗣 YOU GOT THIS!
LIKE, SAVE, and TRY this workout for your next lower body sesh 💪🏾 P.S. Shout out to @primeinstitute for changing the mood on us real quick lol. And YES I went straight to Club Prime directly after my workout and didn’t die. So if you’re in the triangle area come check out Club Prime on Wednesday nights at 7:30pm. You don’t wanna miss it! 💃🏾
________________________________________________________________________________ 📸 Credits to sis @jaahzmean
WARM UP: Use Bands for All, 2 sets of 15 reps
🍑Alternating Side Lunges 🍑SL Kickbacks 🍑Lateral Leg Raises 🍑Fire Hydrants
SUPERSET, 3 sets.
🍑BB Hip Thrust - 10 reps
🍑SL Hip Thrust (body weight) - 5 reps each leg
SUPERSET, 3 sets.
🍑BB Glute Bridges - 10 reps 🍑Glute Hyperextensions - 10 reps (not pictured)
SUPERSET, 3 sets.
🍑Elevated DB RDL - 10 reps
🍑DB Bulgarin Split Squats + SL RDL - 6 reps each leg
SUPERSET, 3 sets.
🍑Box jumps - 12 reps 🍑Step Ups w DB + Reverse Lunge - 6 reps each leg
FINISHER, 2 sets.
🍑DB Sumo Squats - AMRAP ***Remember train with weights that are comfortable for you!
***30 seconds or less rest in between each exercise!
***All videos recorded during last set!
Today’s workout details, but not today’s photo! #tbt to another finish line crossed with my dad this past summer. The weather here in NJ is looking pretty grim and nasty the next few days, so while dreaming of sun I dug up some summer run pics. ☀️ .
Today’s double header:
MORNING: 4 mile tempo. Ran at goal half marathon pace. A hard effort but overjoyed to have actually been able to pull it off with some gas left in the tank. Do tempo runs make anyone else super anxious?? 🙋🏻♀️ Esp early on in the training cycle when you might still be trying to figure out if you’ve chosen the right goal race pace.
EVENING: 1 hour group strength class at the gym. The class is more of a total body workout focusing on weighted squats/lunges, core work and lots of arms/shoulders/back. My other strength workouts during the week are where I usually focus more on specific muscle groups. 🏋🏻♀️
#nychalf training well underway! .
Simple. Easy. Delicious
Oh and super HEALTHY
I can't stand when people's excuses for not eating healthy or taking care of themselves are that it takes too much time or it's too expensive. Well let me tell you what people I am a super busy human and also frugal AF. #noexcuses here. This meal took me under 5 minutes to prep and if I had to guess is less than a whopping $2.... Oh and, my workouts are only 20 minutes and wayyyy less expensive than the gym membership I never used... Oh and, I get to do them from the comfort of my own home or anywhere I please really!! ...Oh andddd... one more important point I am actually getting RESULTS because I have COMMITTED to myself and this program and I have an amazing community of accountability partners keeping my ass in check!
If I can do it, you can do it. #justsaying
I'm here to help! Drop your favorite emoji below or DM me and I'll give you all the details you need to get rolling on a happy healthier you! 🐱💕👩🍳 #foodisfuel#getfit#happyandhealthy#eatright#portionfix#dinnerisserved#chickenandveggies#homechef#homegym#homebody#beachbodycoach
Love my side hustle 💕💪
Becoming a Les Mills instructor has been the best decision I've ever made towards improving my self confidence.
I love knowing that I'm motivating people to push to their best. I love seeing participants returning each week, eager to keep improving. It's the best part 🧡 #lesmillsinstructor
처음엔 엄마가 벽에 다리잡고 세워줘야 했는데 엄청난 발전ㅋㅋ
벽에서 저만큼 멀어져따규🥺
매일매일 5분 10분씩 꾸준히
#하면된다 👏🏻 벽없이도 멋지게 성공하는게 목표👍🏻
1 74 minutes ago
#tbt to when I find out I have two herniated discs in my lower back, and the constant pain, recovery, and return to doing what I love developed my passion for exercise, training, sports performance and rehabilitation.
At first it was hard. Thought it would be permanent limitations, although I've had setbacks and difficult days I've progressed to the point of having NO PAIN what do ever. Unless I do thing such as sitting for a VERY LONG time.
The passion allowed me to pursue my Masters in exercise physiology with my project mission was to develop a lower back rehabilitation program. To this day, I am still learning about the body, especially the lower back. AND I will continue to do so to enhance the experience of my programs for my clients 💪💪💪
The learning never stops!
Si piensas que estás vencido, lo estás.
Si piensas que no te atreves, no lo harás.
Si piensas que no vas a ganar, ya estás perdido.
El éxito comienza con el poder de CREER en ti. 🔝
Todo está en tu cabeza!! 🤯
Muchas carreras se han perdido antes de haberse corrido y muchos cobardes han fracasado antes de empezar🤦🏽♀️
Piensa en grande, piensa que puedes y lograrás todo aquello que te propongas.
Seguridad y confianza en ti mismo⚡️💪🏼
Starting can be the hardest part, trust me, I know. A few years ago I found myself weighing over 500 pounds. Day 1 at the gym was HARD! It was not only physically challenging but mentally challenging as well. I felt embarrassed, angry, and wanted to quit 5 minutes in. I felt defeated.
But I never gave up. Here I am, now 350 pounds lighter but still the same girl, laying in the exact same spot at the gym, and now, more determined than ever to continue to be better, stronger, healthier and to continue living my life- a life I almost lost due to my weight many years ago. Sometimes we don’t want to try something because we are afraid to fail.
We doubt ourselves before we even try and think, it’s is better not to even try that way we do not fail. But what I say is, how will you ever know what you are capable of if you never try!
That same girl who was laying on that grass, out of breathe, defeated, all red in the face and ready to quit...what would have happened if she never stood back up and kept fighting?
That is something I never want to think about! If you keep trying, and if you keep standing back up, and trying your best, then you can never really fail. I was able to stand back up and keep fighting...and you know what? No matter what you are going through I know that you can stand
-Credit 📷: @jacquelineadan44
9 2341 hours ago
Favorite feeling: when your sports bra matches your legging! #loveellie
Still not feeling 💯 but I’ll never let my competition outwork me 😤🤫
17 281an hour ago
Losers live in the past. Winners learn from the past and enjoy working in the present to become better for the future...
Double tap if you’re working on become better today!
48 1414an hour ago
Watermelon Radish your salads or just anything. It's high on antioxidants like calcium, fibre, potassium and iron. With Vitamins E, A, C, B6, and K, why wouldn't you add it every so often? Get your body charged with nutrients, keeping it in a good working condition. ⚡💖